I wanted to ask for suggestions on how to improve my plans, but when I stopped to think about it, it occurred to me that I HAVE no plan. I can`t even remember clearly what or how much I ate or drank two days ago! I think that`s why I`ve been having trouble keeping going on long (for me) rides. I`ve read a few of the related threads here before, and did a bunch of googling today that left me with a mind boggling amount of ad hype and technical information that I can`t make heads or tails of. This much I know for sure:
A few weeks ago I rode my first 300k, which ws my longest ride ever. I started fine but at the turn around point (it was an out-and-back) I got a little alarmed because I didn`t pee very much, started slamming water. Then I got water logged, my sloshing stomach wanted nothing to do with food at the next control, and I bonked a few hours later. I finally wandered in to the finish after I sat it out for nearly an hour in the parking lot of a convenience store until I could work down a hot pocket. Two things I decided after that event were to go easier from the start and not to freak out about urine quantity.
Saturday I rode the 400 and it got even worse. To the best of my memory, I ate a bowl of broccoli soup, a baggie of dried fruit, a BIG baggie of gumdrops, a little bowl of raviolis, most of a bagel with peanut butter, drank one bottle of sport drink, one Coke, one Sprite, one can of V8, one 10 oz bottle of apple juice. No idea how much water. I was aiming for one 16 oz bottle of water per hour from the start, but it got screwed up in a hurry. When it started to get hot, I was tempted to drink more, but it didn`t feel good, so I didn`t. Later on, even water tasted so downright nasty that I barely drank any. By the time I drank that apple juice, it tasted awesome, but five minutes later I threw it up and couldn`t eat anything at all, didn`t even want water. That was just before a 190 mile control point- I took a 45 minute nap after that and felf slightly better, but still had to soft pedal the remainder of the ride. I kind of thought I should get some salt into me, but couldn`t choke down any ofthe salty crackers and stuff with my dry mouth, and didn`t want to chase it with any more sloshy water. At the last control (a convenience store), I bought a bottle of chocolate milk and managed to sip down about half of it over the course of the last 30 miles.
Looking back, I`m pretty sure I ate too much sugar and not enough carbs, not enough salt. If that doesn`t sound likely to you, I`m all ears. The drinking thing is really confusing. Even with reduced water consumption compared to the previous ride, I still felt a bit "sloshy" (not as bad), and I was drinking along what seems to be the lower side of general recomendations, so I`d be afraid to drink much less. Again I had low urine quantity, but it remained clear, at least until after dark, when I couldn`t tell any more. From about sundown on, I had terrible dry mouth- brought back memories of pot smokers "cotton mouth" from high school, but I find no references to super dry mouth in relation to sports. While I wasn`t sweating whole lot, I usually don`t sweat much anyway, so not sure what to think about that. Oh, I read today that overhydration will often lead to bloating- I didn`t bloat as far as I know. And as it happens, I did weigh myself when I got home. Down from about 134 to 128.
So, the way I read it, I had signs of both underhydration and overhydration, and probably should have been more concerned about salts than water? Do you guys pay any attention to cravings? The Coke and the apple juice were to satisfy cravings, but I don`t think they were the right answer. Or maybe ANTI cravings? Water from various sources out of the same bottles I always use all tasted terrible. At times I was just rinsing my mouth with it and spitting it back out. And on the sugar thing- is something like a sweet orange, apple or mango any better than candy, or all the same? Anything else?